• Home
  • About The Arners
    • Contact
    • FAQs
    • Arner Adventures Resources
    • Press
  • Blog
  • Podcast
    • Episodes & Show Notes
  • Wanderlust(ing)
    • Travel
  • Mental Wellness
    • Mindfulness
    • Self-Care
    • Anxiety
    • Grief

Arner Adventures

In self-care wellness ·

Posture Exercises While Working From Home

Tweet
Share
Share
Pin

We thought we would take the time to post about posture, not only due to the fact that many more of us are working from home, sitting in positions that perhaps we have not been accustomed to for long periods of time, but also due to a recent visit to the chiropractor that I (Shannon) recently had, and thought I would share some words of wisdom due to the experience. 

Growing up, you constantly hear how important posture is. “Sit up straight”, and/or “stand tall” are the words that always resonate when we think about the way we should carry ourselves, or how we should sit in a chair. No one ever really listened to that and took it seriously, did they? Well, Gerry and I don’t have bad posture persay, but I think if we all evaluated our posture seriously, we could notice a few things that could use some improvement.

I had recently been experiencing some lower back pain after spending a few days at my parents’ home. Betty White was with me, and due to her arthritis, and their stairs, I was carrying her (all 50 pounds of her) up and down their stairs. By the end of the visit, I felt every bit of those 50 pounds and the care I gave her during that time. When I returned home, I opted for a visit to my chiropractor. 

Thankfully, it was nothing serious, a few adjustments did the trick, but my chiropractor also made me aware of the fact that I could improve my posture a bit to help strengthen my core and back.  

posture
The foam roller is a game changer for reducing back pain and tension.

There are a few things that are contributing to poor posture in today’s society:

Significant Cell Phone Use

Most people nowadays bend or tilt their head down when they look at their phones. This puts even more stress on the spine, especially since smartphones are used for an average of four to five hours per day.

The Use of Laptops in Our Laps

Yes, even now, as I type this blog post, I am using my laptop in my lap with my legs crossed and folded underneath me. I know this is terrible posture, and with this, I am naturally bent in a way that is leaned over my laptop, and not in an “L” shape, which would be better for my spine.

Carrying Heavy Bags

Toting around a heavy bag for long periods of time can put a significant strain on your back. If you’ve been carrying a heavy bag on the same shoulder, the unequal weight from the bag will cause one shoulder to become lower than the other, and lead to poor posture, and pain.

Extra Weight

Gaining or having extra weight around your midsection can lead to poor posture. Your body tries to balance the added weight by forcing your pelvis forward and putting more strain on your lower back.

Stress

Feeling stressed can cause certain muscles in the body to tighten. When this happens, it gets more difficult for these muscles to support the spine and maintain a vertical position, leading to poor posture.

Of course, injuries of any kind can also cause poor posture and should also be evaluated by a doctor.

We thought we would share a few exercises that have been helpful with back tightness and improving our posture:

Rolling It Out 

The foam roller is our best friend. A foam roller is a lightweight foam cylinder that you use to self-administer deep tissue massage. Foam rolling releases muscle knots, and relieves inflammation using your own body weight. We purchased our foam roller per recommendation by our chiropractor a few years ago, and it has been a game changer. You don’t have to spend a lot of money on one. I don’t think there is a day that goes by that we do not lie on the floor and roll our back on the foam roller. It is especially great for the lower back.

Lying Down Arm Roll Stretch

Lying down on your stomach, reach your right arm out to the right directly in line with your shoulder. Place your left hand on the ground under your left shoulder and use it to gently push your body to the right, rolling towards the right arm (while it remains on the ground). You can bend your left knee and place your left foot flat on the ground behind your right knee for stabilization. Hold this stretch for 30 seconds or 5 deep breaths. Feel the stretch in the front of the chest and in the armpit of the right side. Then repeat to the left side. 

Planks

Lay flat on your stomach and raise your body while supporting your weight on your forearms, elbows, and toes. Hold the pose for 30 seconds and then relax.

posture
The goal post squeeze is a really great stretch and exercise to work on posture.

Goal Post Squeeze

While sitting or standing, lift your arms up into a goal post position with your elbows bent at a 90 degree angle even with your shoulders. Relax your shoulders down, and then pull the elbows towards the back of the room. Imagine that you’re squeezing a marble in between your shoulder blades as you work the upper back. Release. Repeat 10 times.

Sitting Ab Crunches

Make your abs strong by sitting up straight and pulling your belly button toward your spine—squeeze your abs for ten seconds and then release. Repeat 10 times. 

Of course, being mindful of our posture while standing and sitting has been a great strategy as well, and stretching after waking in the morning, or after periods of sitting, or driving also helps. 

In a perfect world, it would be great if we could all sit up straight, stand tall, not use laptops in our laps, and not use our cell phones so much, but look, we can monitor those things, limit them as much as possible, and try to do better. We have found that by adding these strategies, and being as mindful as possible most definitely helps us with our wellness, and have better posture. h

We’ve also learned that when we have better posture, we are more centered- not just physically, but spiritually. It creates a oneness that allows for a more balanced feeling, and that is worth putting more effort towards. 

*Medical Disclaimer- Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website. Please also review terms & conditions.  

Related posts:

My Intermittent Fasting & Overall Wellness Journey
Simple Fruit Infused Detox Water Recipes
Setting Intentions, Rather Than Resolutions
Tweet
Share
Share
Pin

3 Comments

About arneradventures

Hi, we are Shannon and Gerry Arner, and our rescue, fur baby, Betty White. After owning our own business, working 24/7, we made a lifestyle change and decided to make the most out of life. We sold our house, downsized, and moved to the coast. We are wanderlusters; we live life minimally, but fully. We live each day as an adventure, and enjoy sharing them with you!

Comments

  1. arneradventures

    at

    Feels soooo good! ♥

  2. Lisa Rider

    at

    Love this! Definitely going to put this in my routine.

  3. Beverly

    at

    Oh for the straight back. I’m gonna try the stretches.

Leave a Reply

Your email address will not be published. Required fields are marked *

  • Facebook
  • Instagram
  • Pinterest
  • TikTok
  • YouTube
Arner Adventures Free Travel Prep List

Looking for something?

Arner Adventures Declutter Challenge

Arner Adventures

It's #podcasttuesday and our #sparkinourlives  It's #podcasttuesday and our #sparkinourlives guest today is @shaunanuckles founder of @advocationsystem
🎙️
Shauna Nuckles is a public relations industry leader and founder. Shauna spent her career rising through the PR agency ranks. She was determined to move to the top of an industry she loved and put in the hours and dedication to do so. At the point where it looked like she’d “made it,” the toll that job-related stress took on her health told a different story. Her doctor told her that she had 6 months to keep working like she was now or her body would force her to stop.
🎙️
Through this process, she realized she wasn’t alone in feeling overwhelming stress and heard stories from others who shared their anxiety, stressed-induced hospital visits, and panic attacks. 
🎙️
Her mission suddenly became clear. In 2019 she founded Advocation, which is now paving the way for industry change by working with PR agencies to reduce stress without sacrificing results.
🎙️
We chat with Shauna about:
☑ Rising through the public relations ranks, and her passion for the industry.
☑ Experiencing burnout, and how she pivoted after her health crisis.
☑ Starting Advocation and what led her down the path as a founder.
☑ Compassion fatigue and how she maneuvers through it.
☑ The Advocation model and what is in store for the future. 
☑ Shauna answers our “Fast Five” questions and the most important question, “What does a life well lived mean to you?” Swipe left to hear her answer! 👈🏻
🎙️
For anyone who is still in the hustle culture mentality (we've been there, so we get it 🖐🏻) this is a MUST listen! Tons of helpful and inspiring nuggets in this convo!
"Everybody can be great … because anybody can se "Everybody can be great … because anybody can serve. You do not have to have a college degree to serve. You do not have to make your subject and verb agree to serve. You only need a heart full of grace. A soul generated by love." - Dr. Martin Luther King, Jr.
Once my favorite bag, now my favorite pillow. 🤎 Once my favorite bag, now my favorite pillow.
🤎
This was a gift from @scoutsobel - an amazing woman, @emotionalentrepreneur and CEO/Founder of @scoutsagency
🤎
I carried this tote everywhere and when the handle recently broke (I overload it most of the time) I knew that the message was one that I needed to see every day in my office.
🤎
If you know me, you know I cannot sew, but with a bit of patience (it's truly a virtue), I was able to sew it into the most endearing pillow.
🤎
In case you didn't know, you ARE safe in your emotions. Now go read Scout's book, #TheEmotionalEntrepreneur and practice some self-love this weekend!
This is just a friendly reminder from Betty White This is just a friendly reminder from Betty White to celebrate every win! Big or small, all wins are important!
🐾
January can be challenging for a lot of people. With the struggles from the holidays, whether expectations were set high, or post-holiday letdown, January leads the year with the highest depressive episodes.
🤎
There are also factors such as holiday bills coming due, less daylight, and cold weather.
🤎
Take a moment today to breathe, give yourself a great big hug, and write down 3 things you're grateful for in your life.
🤎
We're with you, and #BettyWhite is definitely with you!
Follow on Instagram

© 2023 ARNER ADVENTURES LLC | Terms and Conditions | Privacy Policy | Affiliate Disclosure | Consulting

 

Loading Comments...